thearthurdog wrote:Yeah I reckon I've still got a few kg to go. 83-84 kg has been my target and I should get there soon. Hoping the watts keep sneaking up as well !

Grrrrr. 192cm, back up to 98kg from 93kg after a slow winter, my FTP was around 390W back in January. Originally 127kg, spent the last few years at 105kg before getting over that plateau, but my body is fighting back ATM.

Alex Simmons/RST wrote:As a rule of thumb, a reduction in Crr of 0.0005 or a reduction in CdA of 0.005m^2 is equivalent to about 5W power, which translates to aroud 0.5 seconds per km faster

Thanks for putting it in layman terms, I struggle to understand the tech figures.

While understanding its a rough rule of thumb I can look at my NSW ITT result, where I was a massive 6.76 seconds per K off the winner while making the assumption that 1 second = 10W as me at a 67.6W deflict. Anyway whatever the exact figure is, I'm a long way off.

Interesting Twizzle, made me go back and look at 2 TTs I have done in the last few weeks, my better TT was a lot more consistent than my bad one. However, still not even nearly consistent as yours though both TTs were quite hilly.

Having seen a few pics of you on your blog I was surprised by this... you don't look it!. SO... ftp around 370w (AT) 86kgs ... seeing what your doing with that wpkg gives me motivation to drop those last few kgs! .

twizzle wrote:

thearthurdog wrote:Yeah I reckon I've still got a few kg to go. 83-84 kg has been my target and I should get there soon. Hoping the watts keep sneaking up as well !

Grrrrr. 192cm, back up to 98kg from 93kg after a slow winter, my FTP was around 390W back in January. Originally 127kg, spent the last few years at 105kg before getting over that plateau, but my body is fighting back ATM...

I'm around 192 cm, ball park maybe 350ish W FTP, but I am heavier. I once was enourmously over weight, but have been pretty happy at 100kg in the last 2 or 3 years.

So letting the side down in the weight stakes, maybe I need to simply start applying some discipline, cut back on all those carbs that power me. Maybe trying and get down to 90kg is an interesting project. Certainly seems potentially easier than upping the wattage

Comes down to the value of your weight. I've been questioned about the wisdom of adding 1.5kgs of water weight from Creatine use, but if that's going to give me an extra 20w FTP, I don't care at all. FTP at 250W for 72kgs vs FTP 300W for 74?

Xplora wrote:Comes down to the value of your weight. I've been questioned about the wisdom of adding 1.5kgs of water weight from Creatine use, but if that's going to give me an extra 20w FTP, I don't care at all. FTP at 250W for 72kgs vs FTP 300W for 74?

I've had a 50W jump over 6 months, but haven't had the creatine much for a month now. (not intentional, just didn't train for ages). The 20w was hypothetical... if creatine helps your Z6 and Z7 training, that helps you stay with the big boys when they cruelly take advantage of your poor cornering skills during the crit, and you get forced to improve your FTP holding on for grim death

thearthurdog wrote:50w is an INSANE improvement - are you sure your FTP was accurate to begin with?

Definitely not sure.... but to be honest, I wasn't physically capable of doing a race beyond 220W avg, 260W normalised two months ago, but I averaged 255W for 65 minutes and got 311 normalised, including a couple attacks at my race on Monday. I'm comparing apples with apples. It's been a big jump and I'm noticing a lot more hurt from the guys I've ridden with in the past.

Not big noting, just saying that the hard work has paid off!

(Alex, I totally agree Creatine did nothing to improve aerobic, I think it's helped the Anaerobic stuff so I am not slaughtered out of the corners or up the short hills, so I'm getting a better chance to stay aerobic for the rest... I guess it's pulling the FTP up, rather than pushing it up... highly imperfect bro science though, how much to look at my data? LOL)

While we are on power ... can someone tell me where my VO2 power has gone ... like 80w's has disappeared off the charts!... higher line is a couple of rides I loaded in from 2010 ( not 2012... cant go back that far on strava ). Probably missing quite a few best of's from the upper line... but the lower line is everything from this year.Big drop !.Getting old.

I doubt creatine will do all that much to enhance your aerobic power capabilities.

From what I can gather about creatine, it seems to increase your water retention and therefor make you heavier. Some body builders think its great and others see it as providing no value. Outside of body building its irrelevant

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